Some Tips for Exercise 鍛煉時的一些注意事項

王佳琦

體育鍛煉一直備受國家與學(xué)校的重視，近年來，已逐漸形成全民健身的風(fēng)氣。前不久的“劉畊宏熱”也正是因為這樣。正確的鍛煉方式能使人事半功倍，錯誤的鍛煉方式則會讓人筋疲力盡卻收效甚微甚至受傷。一起來看看鍛煉時我們應(yīng)該注意哪些問題吧。

Here's what you need to know so you don't make those common mistakes and so you can get the most out of your exercise "routine while keeping safety first.

Wear proper equipment. As is known to all， using the wrong - or not properly fitted - equipment is a major cause of injuries. You should choose the right 2'helmet， eye protection， mouthguard， knee elbow guards or other equipment to prevent injury depending on different kinds of sports.

Prepare a bottle of water. Always bring a bottle of water with you before exercising and drink from it regularly before you feel thirsty. “Thirst is a signal

that you're already on your way to 3）dehydration，” says Pillarella， MEd， a certified personal trainer and a national fitness spokesperson for ACE.

Warm up. People tend to shrug off this 4prelude to exercise， either giving it minimal time or 5lbypassing it altogether.Try gentle movements， like walking， to prepareyour muscles before leaping into a more 6'rigorous workout.

Find “just right”. Many people either work out too 7intensely - risk- ing injury- or not intensely enough. If you are doing a move so hard， you're probably 8lstraining your muscles. Find the right workout goals based on your age and fitness level.

Stretch more. “Stretching seems to be a 'lost art'， but it can improve range of motion and 9lflexibility， and 10'reduce the risk of muscle 1"tightness and strain，” says Pillarella. You should stretch right after your workout.

Don't go nuts with food and drink. If your workout lasts less than two hours，you shouldn't need energy bars or sports drinks to fuel your workout. It is beneficial to eat scientifically after exercise， but if you eat too much， it will greatly reduce the effect of exercise. The amount of snacks after exercise should be 1/4 to 1/3 of the main meal， about 200 calories.

詞組加油站

depend on 根據(jù)

shrug off 對……不予理睬

1） routine [ru：'ti：n]n.慣例;常規(guī)

2） helmet ['helmit] n.頭盔;防護帽

3） dehydration [，di：hai'dreij?n]n.脫水

4） prelude ['prelju：d] n.前奏;序幕

5） bypass ['baipa.s] v.繞開;避開

6） rigorous ['rig?r?s] adj.嚴格的;細致的

7） intensely [in'tensli] adv.強烈地;緊張地

8） strain [strein] v.拉傷;扭傷

9） flexibility [，flekse'bil?ti] n.靈活性：柔韌性

10）reduce [n'dju：s] v.減少

11）tightness ['tartn?s] n.緊密;堅固

注意以下幾點，你就不會犯那些常見的錯誤，就可以在保證安全第一的同時使日常鍛煉達到最佳效果。

穿戴合適的裝備。眾所周知，錯誤地使用器材或未正確穿戴一些合適的裝備是造成運動傷害的主要原因。你應(yīng)該根據(jù)不同的運動類型選擇合適的頭盔、護目鏡、護齒器、膝部和肘部護具或其他裝備以避免受傷。

準備一瓶水。運動前準備好一瓶水，并在你感到口渴之前定時喝水。“口渴是一個信號，表明你已經(jīng)開始脫水了?！鲍@得認證的私人教練、醫(yī)學(xué)博士、美國運動委員會的全民健身代言人Pillarella說。

熱身。人們往往忽略這個運動前奏，要么給它最少的時間，要么完全略過它。嘗試輕柔的運動，例如步行，讓你的肌肉做好準備，然后再進行更高強度的鍛煉。

找到“恰到好處”。許多人要么鍛煉太劇烈（冒著受傷的風(fēng)險），要么鍛煉強度不夠。如果做一個對你而言太難的動作，你可能會拉傷肌肉。你要根據(jù)你的年齡和健身水平，找到適合你的鍛煉目標。

多拉伸?！袄焖坪跏且婚T‘失傳的藝術(shù)'，但它可以提高運動幅度和改善肌肉靈活性，并降低肌肉的緊繃程度和肌肉拉傷的風(fēng)險?！盤illarella說。鍛煉后應(yīng)立即進行拉伸運動。

運動后不要暴飲暴食。如果你的鍛煉持續(xù)時間少于兩個小時，你則不需要能量棒或運動飲料來補充能量。運動后科學(xué)進食是有益的，但如果吃得過多，反而使運動效果大打折扣。運動后的加餐量應(yīng)為正餐量的1/4至1/3，大約200卡熱量的食物。

Know More

ACE：全稱 American Council on Exercise，即美國運動委員會，成立于 1985年，非營利性健身認證機構(gòu)，其對于私人教練專業(yè)的認證ACE—CPT被美國國家認證委員會（National Commission for Certifying Agencies，NCCA）認可。 ACE與NSCA（美國肌力體能協(xié)會）、ACSM（美國運動醫(yī)學(xué)會）、NASM（美國國家運動醫(yī)學(xué)會）為國際較為認可的四大健身認證機構(gòu)，認證證書在國際廣泛流通。